Friday 22/1/16

Level 1: 

A. Skill : power clean (10mins)
B. 3 Rounds for Reps:

1min power clean
1min push ups HR
1min wall balls
1min swings 
1min hollow position
1min REST

C. 3 rounds NoT for time:
10 hollow rocks
10 Superman rocks
10 DU
10 KNEES TO ELBOWS (kipping)

Level 2: 

A. 10MINS to find  Snatch of your 1RM 

B. For Time:
25 Ring push ups (feet on the box)
50 HPDL @40/30kg
75  TTB 
100Swings

TIME CAP 23MINS

C. 
3 rounds NOT for time:
20 ring dips
20 -30 UNBROKEN DU
15 UNBROKEN box jumps

D. 
3x 20 hollow rocks
3x 10-20 strict HSPU 

Enjoy!